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    Low-Carb Pizza Sauce


    It’s one of those delicious indulgences that many people miss when they choose a keto or low-carb, high-fat (LCHF) lifestyle—but it doesn’t mean you can’t enjoy it from time to time. With a few adjustments, you can have your pizza and stay in ketosis, too.

    One of the common questions when making a keto-friendly pizza is whether or not you can use sauce.

    Store-bought sauces are known for being high in sugar and preservatives, but when you make your own keto pizza sauce, you can easily control ingredients to make sure it aligns with your low-carb lifestyle.

    Making homemade low-carb pizza sauce is simple and affordable, and a great way to enhance your nutritional intake. What's more, you can try several variations to keep things interesting.

    The Best Keto Pizza Needs the Best Ingredients

    Any good pizza needs quality ingredients, but when it comes to making your pizza keto, it’s even more important that ingredients be nutrient-dense and low carb. To help you out, we’ve put together a few ideas for keto pizza crust and toppings to include atop your low carb pizza sauce.

    Keto Pizza Crust Ideas

    A good crust is key when you’re making pizza and it’s easy to make your own keto-friendly version. Most low-carb crusts are either cauliflower based or known as fathead: a combination of cheese, egg and low-carb flour. There are also store-bought crusts, but be sure to check the ingredients carefully for any sneaky sugars.

    Fathead Pizza Crust

    There are several variations on this popular pizza dough, but the basics include:

    • Organic eggs
    • Organic cream cheese
    • Organic whole-milk mozzarella cheese
    • Low-carb flour, like almond or coconut

    When using coconut flour, remember to check the ratio of flour to other ingredients. Coconut flour absorbs liquid easily and typically requires only a small amount.

    Cauliflower Pizza Crust

    Cauliflower pizza crust is extremely popular. Paired with keto pizza sauce, it’s a great alternative to carb-heavy pizza crusts and is loaded with nutritional benefits.

    Like fathead crusts, cauliflower crusts use egg and cheese: Eggs help bind the crust and cheese adds flavor and healthy fats. The basic ingredients for cauliflower crust typically include:

    • 1 head of organic cauliflower
    • Organic eggs
    • Organic whole-milk mozzarella cheese

    Depending on the recipe you choose, you may use a small amount of flour, but the addition of cauliflower allows you to use less flour.

    Spice It Up with Delicious Keto-Friendly Pizza Toppings

    Everyone has their idea of the perfect pizza topping. If you’re making a keto-friendly pizza, you may need to adjust your favorites slightly, but that doesn’t mean you can’t enjoy some delicious, healthy toppings. The following list includes low-carb options to customize your pizza just the way you like it!

    • Cheese: Parmesan, goat cheese, mozzarella, blue cheese
    • Veggies: Spinach, zucchini, mushrooms, olives, bell peppers, basil (in limited amounts)
    • Meat: Bacon, ham, cured meats, sausage, shredded chicken thighs
    • Spices: Basil, thyme, oregano, garlic powder, salt, pepper

    When choosing packaged meats, like cured varieties, check for added sugars and flavorings, and choose organic whenever possible. Keep protein limited and focus more on the quality of your ingredients and macros.

    Each layer–crust, sauce, toppings–will add to overall macros. It may be helpful to measure ingredients to more easily calculate the nutritional value. Remember that general macros for a keto diet are:

    • Fat: 70–80%
    • Protein: 20–25%
    • Carbs: 5–10%

    It’s Time to Get Saucy: Low-Carb Pizza Sauce Recipe

    Now it’s time to make the sauce!

    Most keto pizza sauce recipes include tomatoes, but of course, you can get creative with other types, like a pesto-based sauce. We’re sharing our favorite ideas for a tomato-based recipe that’s packed with nutrients.

    Keto Pizza Sauce Recipe

    28 oz can crushed or whole tomatoes

    1–2 tbsp tomato paste

    2–3 tbsp extra virgin olive oil

    1 tsp garlic powder

    1/2 tsp dried oregano

    1 tsp dried basil

    1 tsp salt

    Pepper to taste

    1/2 tsp red pepper flakes (optional)

      1. Blend all ingredients together until completely smooth.
      2. Top your favorite pizza dough with sauce and toppings, bake and enjoy!

      Yields about 12 servings

      Source: adapted from I Breathe I’m Hungry

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      **These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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